6-21-19 upper body volume

  • Bench 5x3 *work up to heavy weight *wide grip
  • push press 4x6
  • DB bench press 3x12-15
  • lat pull down 3x12-15
  • DB bent over row 3x10-12 each side
  • plate front raise 3x15-20

Then 2-3 rounds of:

  • 45 secs Clean & Press
  • 40 sec push ups
  • 30 secs single arm DB clean & press left 
  • 30 secs single arm DB clean & press right 

*15 secs rest between each movement 


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